GIVE A WARM COVE WELCOME TO POWER TRAIN!
We have a big week coming up at the Cove with some new people potentially trying the box out. There is a small group training facility in Columbia called “Power Train” that just at the last minute closed their doors this Friday. On Thursday they literally shut the gym down for “heat concerns” and the corporate office took that time to get all the equipment out of the gym and close it down without telling the members. Kind of like the Colts leaving Baltimore 30 years ago. The former manager of the gym contacted me Friday evening to see if we can help out their former members and provide them with some consistency in their training (and maybe a new place to call home longer term). These are people that have a tight bond with each other and the community there and just like that it was pulled out from under them. Can you imagine if the Cove just closed on a Friday without telling anyone? What would Ethan do with himself? Adi would show up 8 minutes late and no one would be there. The Goblins would go crazy! The point is that we want to help these people out and greet them with open arms to our crazy and loving community.
We are planning on running special foundations classes for them on Monday, Tuesday, at Thursday at 5:00 AM, 10 AM, and 5 PM. The former manager of Power Train (his name is Mike) will also be there to help. PLEASE PLEASE PLEASE introduce yourselves and welcome them to the Cove. We can’t imagine how they are feeling after such a disruption, so anything we can to do make them comfortable will go a long way!
8 min EMOM
3 Front Squats Start at 60% and progress up every other minute
20 Box Jumps
35 Wall Balls
20 Sit up
Fitness: 14/10 (Step ups)
Open: 20/14 (15 GHD sit ups)
Coach’s Tip: The EMOM should be thought of more like a skill workout. Use this as a time to practice virtuous form without going for maximal load. The Metcon is something to move through in big sets. It should not take longer than 13-14 minutes. We want to move fairly quickly today (under 15 minutes) so pick a dumbbell or kettle bell weight you can do in sets of 10 (at least!)
David M. lifting some heavy s@#t. Note the vertical shins and flat back. Great work!